We all know how important it is to look after your immune system, fortunately there are many ways to do this. Essential lifestyle components like getting enough sleep, limiting the amount of stress in your life and allowing time for exercise in your daily routines will all help boost your immune system.

Another way of strengthening your immune system would be to make sure your healthy and balanced diet includes plenty of fruit and vegetables.

Here’s a list of 5 foods, with recipes, that are particularly great for boosting your immune system:


Used in Eastern medicine for centuries because of it’s antioxidant and anti-inflammatory effects, Ginger has been proven to boost immune systems overall.

Known to help digestion, prevent nausea and because of it’s antiviral properties, Ginger can help stave of the common cold and flu. It’s also incredibly tasty and can be found in many great dishes, particularly throughout Asian cuisine – have you tried this yummy Asian Noodle Soup with Vegetables? 


Spinach is rich in vitamins, especially Vitamin C and Vitamin E which support the immune system. There is also research that points to Flavonoids, found in Spinach, to be essential to the function of the respiratory immune system.

Try this delicious and healthy recipe for Salmon with Spinach and Rice here!


Your immune system needs to be exercised in order for it to strengthen. Minor colds, cuts and scrapes will enhance your body’s immune functionality but an easier (and less painful!) way of stimulating your immunity would be to ingest foods that are immune stimulants and immuno-modulators which is exactly what Mushrooms are and why they have been used medicinally for many centuries.

There are many different types of Mushrooms with individual qualities but overall they are great foods for toughening up your immune system.

Why not try one of our favourite Mushroom recipes


Broccoli is full of Vitamin C and is a great source of sulforaphane and lutein which are antioxidants to sure up your immune health. Not just great for your immune system but also your heart health, digestion and is packed with anti-inflammatory properties.

Need a great Broccoli recipe? Look no further!


Garlic has been used in home remedies for a very long time due to the components within it that help the immune system. When crushed or chewed Garlic’s a compound in Garlic called alliin becomes allicin, this is the main ingredient and the cause of Garlic’s profound smell and taste.

The sulfur in allicin has compounds within it that boost white blood cells helping your body fight off viruses like the those that cause common colds and the flu.

We love this recipe with Garlic in!